REST DAY
Competitors Class
1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/ exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!
CFE WOD:
Chose a sport:
Run: 8 x 200m, rest 2 min
Row: 8 x 250m, rest 2 min
Bike: 8 x 600m, rest 2 min
Swim: 8 x 50m/yd, rest 2 min
ALL OUT EFFORTS!!
Royal Burpee Challenge:
Day 97
Post sport and split time to comments
Swod
5-3-1+ 13 reps at 155#
Cwod
12 min clock
100 mountain climber buy-in.then
Amrap
20kb swings
10 pistols with.a10# plate
5+20rx
WOD 1:
EMOM
1 PLU
1 Burpee
add 1 every minute
15:00 cap
WOD 2:
12 rep max OHS
12:00 cap
WOD 3:
3-person team
5 FatBar Front Squat (130/90)
5 HSPU
5 T2B
100m sprint
6 round for time
Alternate exercises
My results:
WOD 1:
Successful through minute 13
WOD 2:
185 12-rep max
205 7-rep
WOD 3:
Ape/Pinky/Muffin Man
7:56 Rx
WOD 1: made it through round 11 and failed on round 12. Mod: banded PLU
WOD 2: 78# 12 rep max (78%1RM)
WOD 3: 7:56 with grant and jimmy (mod:90# fat bar front squat, HSPU with ab mat)